Water by itself is diuretic. The human body needs nutrients minerals, vitamins, calories and water.
Nutrients in Oranges
100 grams of Oranges contain 0.94 grams of protein, 0.12 grams of fat, 11.75 grams of carbohydrates, and 2.4 grams of fiber.
You have 47 calories from 100 grams of Oranges, the 2% of your total daily needs. It contains 0.12 grams of fat and 0 mg of Cholesterol.
Some minerals can be present in Oranges, such as Potassium (181 mg), Calcium (40 mg) or Phosphorus (14 mg) but no Sodium or Fluoride.
It contains some important vitamins: Vitamin A (225 IU), Vitamin C (53.2 mg) or Vitamin B-9 (30 mg).
Energy
We need an average of 2,000 calories per day. 100 grams of Oranges have 47 calories, the 2% of your total daily calorie needs.
47 kcal
2% daily needs
Total Fat
100 grams of Oranges contain the 0% of your total daily needs: 0.12 grams of total fat.
Cholesterol
0 mg | 0% daily value
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
0.12 g
0% daily value
To reduce your risk for heart disease, choose healthy unsaturated fats, such as vegetable oils, fish oil, hummus, avocados, nuts and seeds instead of high-fat meats, shortening, butter and full-fat dairy products.
Carbohydrates
100 grams of Oranges contain the 4% of your total daily needs: 11.75 grams of carbohydrates.
Sugars
9.35 g
100 grams of Oranges contain 9.35 grams of sugars.
Dietary fiber
2.4 g | 10% daily needs
An average adults needs 25 grams of fiber per day. 100 grams of Oranges have 2.4 gr of dietary fiber, the 10% of your total daily needs.
11.75 g
4% daily value
Sodium
Oranges is salt-free.
Water
100 grams of Oranges contain 86.75 grams of water, the 87% of the total weight.
86.75 g
87% total weight
Protein 0.94 g
Ash 0.44 g
Minerals are classified as micronutrients, because you don’t need too much of them, but that doesn’t negate their importance. Your body cannot make organic minerals, so it’s essential you get them all from your food. Minerals don’t contain calories, so they aren’t a direct source of energy.
The essential minerals present in Oranges are: Potassium (181 mg), Calcium (40 mg) and Phosphorus (14 mg).
Nutrition Facts for 100g
Daily values based in a diet 2,000 kcal
Calcium
The most common problem related to calcium metabolism is undoubtedly bone loss from getting too little calcium. But can be problems when intake of this mineral gets too high as well. 100 grams of Oranges contains 40 milligrams of calcium, that’s the 4% of the daily recommended value for an adult.
40 mg
4% daily value
Iron
The average man has about 2 grams of iron in this blood cells while women have about 1.6 grams at any given time. If the dietary iron intake falls below daily needs and this storage amount goes down, the ability to tolerate bursts of exercise will deteriorate. 0.1 milligrams of iron can be found on every 100 grams of Oranges, the 1% of the total daily recommended iron intake.
0.1 mg
1% daily value
Potassium
Diets high in potassium are associated with improved blood pressure control. There are several mechanisms contributing to this effect, including improved kidney function, reduction in blood clotting and more efficient opening of blood vessels. 100 grams of Oranges contains 181 milligrams of potassium, that’s the 4% of the daily recommended value for an adult.
181 mg
4% daily value
Magnesium
When magnesium intake goes too low, levels of parathyroid hormone go down. This leads to a reduced absorption of calcium in the intestines, as well as increased loss of calcium and magnesium in the urine. 10 milligrams of magnesium can be found on every 100 grams of Oranges, the 3% of the total daily recommended magnesium intake.
10 mg
3% daily value
Phosphorus
Phosphorus is a mineral that makes up 1% of a person’s total body weight. This mineral is present in every cell of the body. Most of the phosphorus in the body is found in the bones and teeth. In 100 grams of Oranges, you can find 14 milligrams of phosphorus. It provides the 1% of the daily recommended value for the average adult.
14 mg
1% daily value
Zinc
Diets low in zinc can induce measureable reductions in the activity of the immune system. These reductions occur relatively quickly and are reversible upon getting zinc back into the body. In 100 grams of Oranges, you can find 0.07 milligrams of zinc. It provides the 0% of the daily recommended value for the average adult.
0.07 mg
0% daily value
Copper
Copper is required to manufacture collagen, a major structural protein in the body. When copper deficiency becomes severe, tissue integrity can begin to break down. 100 grams of Oranges contains 0.04 milligrams of copper, that’s the 2% of the daily recommended value for an adult.
0.04 mg
2% daily value
Manganese
Manganese functions as an antioxidant in skin cells and other cell types. This mineral helps protect skin against oxygen-related damage and also against damage from UV (ultraviolet) light. In 100 grams of Oranges, you can find 0.02 milligrams of manganese. It provides the 1% of the daily recommended value for the average adult.
0.02 mg
1% daily value
Selenium
Selenium is required for the proper activity of a group of enzymes called glutahione peroxidases. These enzymes play a key role in the body’s detoxification system and they also provide protection against oxidative stress. 0.5 micrograms of selenium can be found on every 100 grams of Oranges, the 1% of the total daily recommended selenium intake.
0.5 µg
1% daily value
Vitamins in Oranges
Most people get all the vitamins they need from the foods they eat. Vitamins are essential nutrients that contribute to a healthy life. To avoid long term diseases and illnesses, your diet should be well balanced.
The essential vitamins present in Oranges are: Vitamin A (225 IU), Vitamin C (53.2 mg) and Vitamin B-9 (30 mg).
Vitamin A
Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system and good vision. 100 grams of Oranges contains 225 IU of Vitamin A, that’s the 8% of the daily recommended value for an adult.
225 IU
8% daily value
Vitamin B-6
Vitamin B-6 (also knows as pyridoxine) deficiency can lead to nerve damage in the hands and feet. Vitamin B6 acts as a coenzyme in the breakdown and utilization of carbohydrates, fats and proteins. 100 grams of Oranges contains 0.1 milligrams of Vitamin B-6, that’s the 3% of the daily recommended value for an adult.
0.1 mg
3% daily value
Vitamin C
Vitamin C helps to repair and regenerate tissues, protect against heart disease, aid in the absorption of iron, prevent scurvy, and decrease total and bad cholesterol and triglycerides. In 100 grams of Oranges, you can find 53.2 milligrams of Vitamin C. It provides the 89% of the daily recommended value for the average adult.
53.2 mg
89% daily value
Vitamin E
Vitamin E deficiency is rare, Symptoms include greasy stools, chronic diarrhea and an inability to secrete bile. Vitamin E have a positive effect on immune health, protect against the oxidative damage and have preventive effects against cancer. 0.18 milligrams of Vitamin E can be found on every 100 grams of Oranges, the 1% of the total daily recommended Vitamin E intake.
0.18 mg
1% daily value
Vitamin B-1
More commonly known as thiamin, the Vitamin B1 is a water-soluble vitamin and part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system. In 100 grams of Oranges, you can find 0.08 milligrams of Vitamin B-1. It provides the 5% of the daily recommended value for the average adult.
0.08 mg
5% daily value
Vitamin B-2
The Vitamin B2 can act as an antioxidant, potentially helping to prevent cancer and prohibit cholesterol buildup by controlling the proliferation of harmful molecules known as free radicals. In 100 grams of Oranges, you can find 0.04 milligrams of Vitamin B-2. It provides the 2% of the daily recommended value for the average adult.
0.04 mg
2% daily value
Vitamin B-3
Vitamin B-3 reduces the risk of heart disease and lowers harmful cholesterol while raising good cholesterol. Vitamin B3 may also reduce the incidence of asthma-induced wheezing and is helpful in treating atherosclerosis. In 100 grams of Oranges, you can find 0.28 milligrams of Vitamin B-3. It provides the 1% of the daily recommended value for the average adult.
0.28 mg
1% daily value
Vitamin B-5
Vitamin B5 is known as pantothenic, this names derives from the Greek word pantothen, meaning “from everywhere”, reflecting the fact that small amounts of pantothenic acid can be found in nearly every food. 0.25 milligrams of Vitamin B5 can be found on every 100 grams of Oranges, the 3% of the total daily recommended Vitamin B-5 intake.
0.25 mg
3% daily value
Vitamin B-9
Vitamin B9 is essential for human growth and development, encourages normal nerve and proper brain functioning, and may help reduce blood-levels of the amino acid homocysteine. 30 micrograms of Vitamin B9 can be found on every 100 grams of Oranges, the 8% of the total daily recommended Vitamin B-9 intake.
30 µg
8% daily value
Calories in Oranges
Eating too many calories per day is linked to overweight and obesity.
How many calories are in one gram of fat, carbohydrate, or protein? Carbohydrate provides 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.
Basal Metabolic Rate Calculator
The Basal Metabolic Rate is the amount of energy you need while resting in a temperature environment when your digestive system is inactive. In such a state, your energy will be used to maintain your vital organs. The BMR decreases with age and increases with muscle mass.
Your daily calorie requirements are: 1,679 calories per day.
Your BMR
Your BMR is 1,679 calories (or 7.030 Kilojoules). It’s the minimum number of calories your body needs to sustain vital functions such as digesting, breathing, and keep your heart working. You can use your BMR calculation along with your activity level and calorie intake to help determine how many calories you need to lose or gain weight.
The BMR formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise. Your Basal Metabolic Rate is the number of calories required to keep your body functioning at rest, also known as your metabolism.
Use BMR Calculator , click>> here. <<
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